Fluffy Flax Pancakes with Blueberry Compote

INGREDIENTS

• 1 cup unsweetened almond milk
• 4 large eggs, whites & yolks separated
• ¾ cup white whole wheat flour
• ½ cup + 2 tablespoons ground flaxseed meal
• ¼ teaspoon salt
• 1 tablespoon sugar
• 1 ½ teaspoon baking powder
• Cooking spray

DIRECTIONS

1. Beat together milk and egg yolks in a large bowl.
2. In another bowl, combine flour, flax meal, salt, sugar, and baking powder.
3. In a third bowl, use an electric mixer to beat the egg whites until stiff with medium peaks.
4. Add the dry ingredients to the milk/egg yolk mixture and stir to blend completely.
5. Gently fold the egg whites into the flour/milk mixture until just combined. It is fine if a few streaks of egg white are visible.
6. Heat a griddle or skillet on low-medium heat. Spray with cooking spray.
7. Scoop ¼ cup of the batter onto the hot pan. Cook until small bubbles form and burst on the surface of each pancake, then flip and cook for about half as long on the second side (about 4 minutes on the first side, 2 minutes on the second side).
8. To keep pancakes warm, place on a sheet pan in a 200°F oven.
9. Serve with blueberry compote – see recipe below.

VARIATIONS & TIPS

• Feel free to use cow’s milk, soy milk, or other milk alternative, instead of almond milk.  
• It is best to use ground flaxseed meal instead of whole flaxseeds since whole flaxseeds are more difficult to digest and may pass through the body undigested.
• Flaxseed is high in fiber and omega-3 fatty acids. Studies have shown that it can help improve constipation – please note that it can have a laxative effect!  Flaxseed can also help lower total and LDL cholesterol levels, thus decreasing heart disease risk.
• You can also use all-purpose flour instead of whole wheat flour. Doing so will decrease the fiber per serving by 0.5 grams and the protein per serving by 0.1 grams.

NUTRITION FACTS

YIELD: 18 servings (1 pancake per serving)

Calories: 58 per serving, Carbohydrates: 6g, Fiber: 1.8g, Sugar: 0.8g (0.7g added sugar), Protein: 2.8g, Fat: 2.9g, Saturated fat: 0.5g, Cholesterol: 41mg, Sodium: 99mg

* Nutrition facts will change as variations and substitutions are included. Note that toppings are not included in the above nutrition analysis.

SOURCE: Adapted from the Arthritis Foundation

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Blueberry Compote

INGREDIENTS

• 2 cups, frozen, unsweetened blueberries
• 1 tablespoon sugar
• ¼ cup water
• ½ teaspoon lemon zest
• 1 teaspoon lemon juice

DIRECTIONS

1. In a small saucepan over medium heat, add all the ingredients.
2. Simmer for 20 minutes, mashing the berries.
3. Remove from heat and let cool slightly. Serve warm.
4. This compote will keep well, refrigerated, for up to a week. Reheat gently before serving or serve cold if preferred.

NUTRITION FACTS

YIELD: 4 servings (approx. ¼ cup per serving)

Calories: 52 per serving, Carbohydrates: 13g, Fiber: 2.1g, Sugar: 9.7g (3.1g added sugar), Protein: 0.3g, Fat: 0.5g, Saturated fat: 0g, Cholesterol: 0mg, Sodium: 1mg

SOURCE: Adapted from the Health meets Food Curriculum